Is spelt flour low FODMAP?
High FODMAP, usually limited
Spelt flour is high FODMAP and is usually limited during the elimination phase.
High FODMAPLast reviewed October 24, 2026
Spelt flour on a low FODMAP diet
- Leave spelt flour out during the elimination phase, which usually lasts two to six weeks.
- Look for a low FODMAP alternative in the same food group, or check one in our FODMAP checker.
- High FODMAP doesn't mean forever: during reintroduction, many people find they tolerate some high FODMAP foods in smaller amounts.
Which FODMAPs are in spelt flour
GOS: GOS (galacto-oligosaccharides) are found mainly in legumes. Like fructans, they aren't digested in the small intestine and are fermented by gut bacteria, which can cause gas and bloating. Read more about foods that cause bloating.
Fructan: Fructans are chains of fructose found in wheat, garlic, onion and some vegetables. People can't fully digest them, so they reach the large intestine, where gut bacteria ferment them. Read more about high FODMAP foods to avoid with IBS.
More from bread, grains & baking
Moderate FODMAP
Low FODMAPCommon questions
Is spelt flour low FODMAP?
Spelt flour is high FODMAP and is usually limited during the elimination phase. It contains GOS and fructans.
Which FODMAPs are in spelt flour?
Spelt flour contains GOS and fructans. GOS (galacto-oligosaccharides) are found mainly in legumes. Like fructans, they aren't digested in the small intestine and are fermented by gut bacteria, which can cause gas and bloating.
Can I have spelt flour during the low FODMAP elimination phase?
It's usually best left out during elimination and tested later, during reintroduction.
How do I test spelt flour during reintroduction?
Spelt flour belongs with the GOS group, which is often tested with canned, rinsed chickpeas or lentils. Test one group at a time, starting small and increasing over a few days, and note how you feel.
Spelt flour in our guides
Category
Bread, Grains & Baking · Grain flour
FODMAP levels in the Stummy database are based on published FODMAP research and describe typical servings. Your own tolerance can differ. Looking for something else? Check any food in the FODMAP checker or browse the full food list.
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